SHIFT Fit
Tandem stand
Tandem stand: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Place one foot directly ahead of the other.
- Hold heel-to-toe stance with torso upright. Keep support within easy reach.
- 3 bouts × 10s per lead foot; 30s rest between bouts. Keep fixed support within reach. Complete all bouts on both lead-foot positions, with the stated rest after every bout. Keep breathing; stop a bout if position or control is lost. Keep support within easy reach.
Equipment
- fixed counter
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 bouts × 10s per lead foot; 30s rest between bouts. | fixed counter |
| beginner | 3 bouts × 20s per lead foot; 30s rest between bouts. | fixed counter |
| beginner | 2 bouts × 30s per lead foot; 45s rest between bouts. | fixed counter |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Removing support too soon; looking down throughout; reaching or stepping beyond a stable base. Exercise check: Keep support within easy reach.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.